Combining Back with Hamstrings

Hey guys

I'm looking to incorporate my hamstring and back workout together. By the time I'm done doing quads I can barely stand let alone train hams sufficiently and that's where I am lagging.

Any good ideas on how to construct such a workout so that both groups are hit sufficiently?

Thanx

Mcj i dont like the idea of mixing bodyparts although many people do it, when i train i want as much nutrient-rich blood to be pumped into a single bodypart for maximizing the breakdown therfor maximizing recovery and maximizing growth.

BUT, thats not your question, so why not try supersetting back and then some FST-7 for hams, i find that it goes much quicker so you will have time for 2 workouts in one.

If you do this i would however include a intra-workout whey isolate and a carb source, maybe even some aminos for a workout like that would be grueling.

Hope i helped...even if it was a little

I get what ur saying but keep in mind that hamstrings are used quite heavily with deadlift and barbell rows so blood is pumped there anyway during your back workout. That's why it made sense to me to combine the two. Maybe adding stiff legs and ham curls. My main concern is then not hitting all the back muscles sufficiently.

Other alternative is to dedicate a training day for hams only. That would lead me adopt a 3 day on 1 day off workout program. Also increasing calories to prevent over training.

Currently I'm doing

Chest
Delts & Traps
Bi & tri superset
Quads & Hams
Back

I switch the days up every now and then.

I know many people mix back and hams because both are on the backside of your body. I would if i were you, add in another day for hams. Thats what i do. My training split is:
Chest
Back
Quads
Shoulders
Hams
Arms

On shoulder days i hit the rear delts and traps but only the upper traps in the neck area, not the traps that goes down in the middle of your back-I train that part with back. It should be fine to train 6 days a week if you adjust your diet accordingly and assuming your on cycle your recovery will be superfast anyway.

Why not train quads and hams once every 2 weeks, thats another option althugh i dont like the sound of it, but many guys do it.

Na don't like the sound of every second week either. Want to get some more size on my legs. Think I will give the extra day a try and see.

Shot bro

Anytime.

Have you thought of this?

Train quads with hams with the emphasis on hams one week and the emphasis on quads the next?

having the same problem.. Except I cant do hams because by the time I reach them my lower back is broken.

Yeah I thought of that as well. Stiff legs after deadlift and barbell rows will kill the lower back. Gonna try the 3 day split and see. Glad I'm not only one with this problem

Move to other muscle group after each exercise for the bodypart. Start with you hammy as well due to it lagging. For example do hammy, quad, hammy, quad etc

You guys are getting very scientific here. Just rev hammies @ 2 movements after chest and shoulders as it is a lagging body part the extra work will help them grow IMO.

Calves, Hammies and back. At least 3 days from Quads. Works well.

jackrabbit1 wrote: Calves, Hammies and back. At least 3 days from Quads. Works well.

How would u structure a workout like this JR to ensure both back and hams are targeted effectively or sufficiently?

Depends on your goals. Calves come first in my routine and i added another 2cm in the last 6 months.
Normal thinking you should then hit back. Its already a good idea to split your back routine and hit it from different angles on different days. I cant see anyone doing covering the entire back in one session. Its going to take 2 hours.
Your idea of the essential dead-lifts pre exhausting the hammies sounds just about perfect. Then give them a rest when you do your rows etc before moving on to them right at the end.
Calves(seated/stand/legpress)
Pull-ups/Pull downs
Dead-lifts
Bent rows
Ham - lying curls
Ham - seated curl
Ham - straight leg

Obviously your back routine might differ adding in or exchanging here and there. My back routine is at the end, but i dont do the extreme things anymore and concentrate more on form and peak contraction with lighter weight. Back/Neck hassles.

When you say splitting your back routine do you mean concentrating on one section or aspect this week and then the other next week and cycle accordingly?

Thickness and width are the back goals and thickness for hammies. Was on keto for 2 months so toned down a lot. I've never done anything like that before so was basically an experiment and am really impressed. So now doing a clean bulk up to add some decent size before I hit keto hard for the summer

MCJ wrote: When you say splitting your back routine do you mean concentrating on one section or aspect this week and then the other next week and cycle accordingly?

You have
Pull Downs or Pull Ups
DeadLifts
Bent over rows or reverse grip pull downs

Then a host of other exercises to zone in on specific parts of the back.
I'd do a combination of the 3 main ones every back day and then rotate the smaller detail exercises.

My hammies have lagged behind all my life. Splitting them from quad day really helped alot.
The calve exercises tire them out as well so it doesnt take alot to get them to failure. Especially dong them on the back of the calves.

Ive read many articles and watched as many training clips from pros and they all have favourites but the stuff up top is a common denominator.